Neuroscientist & dopamine expert TJ Power breaks down how phones and social media are hijacking your brain's reward system, leading to crashes in motivation and focus. Learn science-backed strategies to reset your dopamine, improve your sleep by 54%, and break free from technology addiction using the D.O.S.E framework (Dopamine, Oxytocin, Serotonin, Endorphins).
In this interview, we discuss:
00:00 Intro
03:19 What is DOSE?
05:13 Social Media Triggers Rapid Rise in Dopamine
07:40 The 30-Minute Window Discipline
09:32 The Benefits of Phone-Fasting
12:42 Take Action as Soon as You Wake
14:36 How to Start the Day Phone-Free
19:16 Fast Release Leads to Low Motivation
21:06 Build Healthy Dopamine
26:25 How to Motivate Yourself to Keep Going
27:47 Pornography Addiction
34:25 De-stressing Through Orgasm
36:04 Optimizing Dopamine
37:29 Slow Pleasure for Better Relationship
39:09 Dopamine and Flow State
42:53 Staying Focused and Improving Concentration
45:23 How to Improve Your Sleep Quality
47:39 Dealing with Boredom While Phone-Fasting
51:13 Positive Reinforcement of Dopamine at Home
52:58 How Oxytocin Affects Your Day
56:19 Grateful Thinking Works
58:46 Difference Between Procrastination and Overthinking
01:00:04 Focus on What You Can Do
01:02:42 High Stress and Burnout
01:04:42 Phone Detox is Necessary
01:07:13 Spend More Time in Nature
01:08:16 TJ on Final Five
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Episode Resources:
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https://www.amazon.in/DOSE-Effect-Boosting-Habits-Better-ebook/dp/B0CTJHX9S7
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